WOD / Blog

25 September 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 x 3 x 3 x 3)  *Start at 70% of your 1 RM WOD: Metcon (Time) 27-21-15-9 Clean (95/65) Dips Cool Down: 3 Rounds Box Shoulder Stretch 10 Supermans

26 September 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 4) *Use 80% of your 1 RM for all sets WOD: 15 Minute Cap 5 Rounds 500 Meter Row 15 Floor Press (135/95) Cool Down: 3 Rounds Banded Lateral Opener (20 seconds per side) 5 Strict Push Ups

27 September 2017

Warm-up: Coach’s Choice Strength/Skill: WOD Skill Work WOD: 10 Minute AMRAP 5 Dumbbell Push Jerk (50/35) 1 Muscle Up Cool Down: Tabata Plank Holds

28 September 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2) *Get as heavy as possible! WOD: For Time 10 Deadlifts (135/95) 100 Meter Run 20 Deadlifts (135/95) 200 Meter Run 30 Deadlifts (135/95) 400 Meter Run 40 Deadlifts (135/95) 800 Meter Run Cool Down: 3 Rounds Banded Classic Posterior Chain Mobilization […]

29 September 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (3 x 5) *Use 80% of your 1 RM for all sets. WOD: 20 Minute Time Cap 100 Double Unders 50 HSPUs 40 Toes to Bar 30 Shoulder to Overhead (135/95) 20 Front Rack Step Lunges (135/95) Cool Down: 5 Minutes of Moderate Effort on the bike, rower, or […]

02 October 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5) *Use 70% of your 1 RM for all sets WOD: 21-15-9 Front Squats (135/95) Wall Ball Ab Mat Sit Ups (20/14) *RX+: 185/135 and GHD Wall Ball Sit Ups (20/14) Cool Down: Run 400 Meters with Wall Ball (20/14)